Utility of Weighted Ball Programs in Professional Baseball What does the evidence tell us? David Whiteside New York Yankees Performance Science 1
Run and Gun throw into a net from 20 40 feet away as hard as possible intent, intent, intent to throw hard! Typically performed on flat ground with throws into a net Grounded in Soviet overspeed & resistance training programs MAX INTENT THROWS 4 11 oz balls 1 set 10 reps FUNCTIONAL DRILLS 16 32 oz balls 2 sets 10 reps This drill trains the posterior shoulder to accept the force produced by higher velocities. And some thoracic spine mobility. 2 sets 10 reps This drill improves forward rotation in the delivery, medial forearm strength and pronation speed/timing. 2
2 sets 15 reps ARM CARE / RECOVERY 32 70 oz balls 2 sets 10 reps SKILL ACQUISITION TASK MODIFICATION DRILLS TASK CHANGES (EG, NEW EQUIPMENT IS USED) COMPONENTS OF MOVEMENT SYSTEM REORGANIZE NEW MOVEMENT PATTERNS EMERGE OUTCOME CHANGES SKILL ACQUISITION TASK MODIFICATION DRILLS Regardless of theoretical interpretation, the results present a clear, practical message. That is, baseball batters are better served warming up with the bat they intend to use in competition. Using a bat with a larger moment of inertia not only slows down the swing but it can also change the batter s swing pattern. Montoya et al., 2009 Fleisig et al., 2001 Southard & Groomer, 2003 3
SKILL ACQUISITION TASK MODIFICATION DRILLS Regardless of theoretical interpretation, the results present a clear, practical message. That is, baseball batters are better served warming up with the bat they intend to use in competition. Using a bat with a larger moment of inertia not only slows down the swing but it can also change the batter s swing pattern. Montoya et al., 2009 Fleisig et al., 2001 Southard & Groomer, 2003 MACHINE BOWLER Renshaw et al., 2007 SKILL ACQUISITION TASK MODIFICATION DRILLS Regardless of theoretical interpretation, the results present a clear, practical message. That is, baseball batters are better served warming up with the bat they intend to use in competition. Using a bat with a larger moment of inertia not only slows down the swing but it can also change the batter s swing pattern. Montoya et al., 2009 Fleisig et al., 2001 Southard & Groomer, 2003 MACHINE BOWLER Renshaw et al., 2007 Reid et al., 2010 Davids et al., 2001 SKILL ACQUISITION TASK MODIFICATION DRILLS Regardless of theoretical interpretation, the TASK CHANGES (EG, NEW EQUIPMENT IS USED) results present a clear, practical message. That is, baseball batters are better served warming up with the bat they intend to use in competition. COMPONENTS OF MOVEMENT SYSTEM REORIGANIZE NEW MOVEMENT PATTERNS EMERGE Using a bat with a larger moment of inertia not only slows down the swing but it can also change the batter s swing pattern. Montoya et al., 2009 Fleisig et al., 2001 Southard & Groomer, 2003 OUTCOME CHANGES SPECIFICITY OF TASK AND POTENTIAL FOR DESIRED TRANSFER POSITIVELY RELATED Reid et al., 2010 Davids et al., 2001 Renshaw et al., 2007 4
SPEED HYBRID/ MECHANICS STRENGTH SPEED HYBRID/ MECHANICS STRENGTH 5
60 68 MPH ACUTE Table from DeRenne & Szymanski, 2009 Table from DeRenne & Szymanski, 2009 Table from DeRenne & Szymanski, 2009 6
Table from DeRenne & Szymanski, 2009 DeRenne et al., 1994 5 oz 6 oz 4 oz 5 oz Week Session 1 Session 2 Session 3 1 9 18 18 9 9 18 18 9 9 18 18 9 2 9 18 18 9 9 18 18 9 9 18 18 9 3 10 20 20 10 10 20 20 10 10 20 20 10 4 10 20 20 10 10 20 20 10 10 20 20 10 5 11 22 22 11 11 22 22 11 11 22 22 11 6 11 22 22 11 11 22 22 11 11 22 22 11 7 12 24 24 12 12 24 24 12 12 24 24 12 8 12 24 24 12 12 24 24 12 12 24 24 12 9 13 26 26 13 13 26 26 13 13 26 26 13 10 13 26 26 13 13 26 26 13 13 26 26 13 HS pitchers = 4.1 mph increase; College = 3.3 mph increase; Controls = no change 54 pitches / day 78 pitches / day 7
8 Japanese college pitchers; 8 types of warm-up 1. 6 pitches with 5.6 oz 2. 6 pitches with 4.6 oz 3. 2 5.6 oz; 2 5 oz; 2 4.6 oz 4. 6 pitches with 5 oz 5. 18 pitches with 5.6 oz 6. 18 pitches with 4.6 oz 7. 6 5.6 oz; 6 5 oz; 6 4.6 oz 8. 18 pitches with 5 oz Highest velos recorded after warming up with light (4.6 oz) balls Morimoto et al, 2003 Mechanics INJURY Seven weighted baseball throwing research studies have reported no throwing arm injuries, and one (in youth pitchers) has suggested that their program may reduce throwing arm injuries. DeRenne & Szymanski, 2009 DeRenne et al. also reported no throwing injuries with 225 high school and collegiate pitchers performing a weighted implement throwing/pitching protocol using lighter and heavier baseballs. DeRenne & Szymanski, 2009 Baseball weighted implement training is a unique but essential training protocol that is research based, injury free, and, most important, enhances youth, high school, and collegiate players performances. DeRenne & Szymanski, 2009 However, since currently there are no injury data related to throwing overweight and underweight baseballs, this should be the focus of subsequent studies. Escamilla et al., 2000 8
INJURY INJURY Torque = Force Radius Overweight ball = mass = force torque increases, right? Only if all else remains equal INJURY Torque = Force Radius Overweight ball = mass = force torque increases, right? Only if all else remains equal We ve established that things DO NOT remain equal Changes in mechanics mean that there is not a mandatory positive association between heavier balls and joint torques 9
Pitching 4 6 oz balls has potential improve velocity Seems to require dedicated time (ie, 10-week off-season program) 2:1 ratio of weighted to standard balls No evidence on how it affects command (Fitt s law?) Warm up using underweight balls best for priming velo 6 7 oz balls make for slightly slower kinematics (functional strength) Joint loads not significantly higher in weighted balls No robust research on how this affects mechanics or injury SPEED HYBRID/ MECHANICS STRENGTH 1 set 10 reps FUNCTIONAL DRILLS 16 32 oz balls 2 sets 10 reps This drill trains the posterior shoulder to accept the force produced by higher velocities. And some thoracic spine mobility. 2 sets 10 reps This drill improves forward rotation in the delivery, medial forearm strength and pronation speed/timing. 10
2 sets 10 reps FUNCTIONAL DRILLS 1 set 10 reps 16 32 oz balls SPECIFICITY OF TASK AND POTENTIAL FOR DESIRED TRANSFER POSITIVELY RELATED This drill trains the posterior shoulder to accept the force produced by higher velocities. And some thoracic spine mobility. 2 sets 10 reps This drill improves forward rotation in the delivery, medial forearm strength and pronation speed/timing. 5oz pitch 32 oz hold 5oz pitch 32 oz hold 11
Constitute the majority of programs you see in professional baseball 14+ oz balls make for drastically slower movement (task is no longer a pitch) Generally lower joint loads but holds harder on elbow (olecranon impingement?) At upper range (14 oz +) seem best suited for strength exercises more closely resembles resistance training exercise No hard research on mechanics or injury SPEED HYBRID/ MECHANICS STRENGTH 12
24 Australian League Players; 8-week program Group Pitch Speed Before Training Pitch Speed After Training Sig. Change Normal training 73 MPH 72 MPH Med ball (6.6 lbs) 69 MPH 70 MPH Traditional resistance 71 MPH 74 MPH +3 MPH Newton & McEvoy, 1994 Strength improvements, alone, enhance velo Strength improvements, alone, enhance velo 13
Anything involving 32+ oz balls is a resistance training program Provide a viable method for building strength Strength programs have been shown to increase velo Belongs in weight room more rather than on the mound SPEED STRENGTH SPECIFICITY SUMMARY Are weighted ball programs scientifically proven to add velo? Yes* 4 6 oz balls; 10-weeks, HS/College Are weighted ball programs scientifically proven warm up/recovery tools? No but neither are our current protocols so let the pitcher guide you Are weighted ball programs scientifically proven to enhance mechanics? No don t let it stop you but don t bank on success and be prudent Are weighted ball programs scientifically proven to reduce injury risk? No studies have only looked at loading snapshots, not injury 14
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